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Fennel vs. Spinach raw — In-Depth Nutrition Comparison

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The main differences between fennel and spinach raw

  • Spinach raw is richer than fennel in vitamin K, vitamin A, folate, manganese, iron, vitamin C, magnesium, vitamin B2, vitamin B6, and vitamin E.
  • Daily need coverage for vitamin K for spinach raw is 350% higher.
  • Spinach raw has a lower glycemic index than fennel.

Food types used in this article are Fennel, bulb, raw and Spinach, raw.

Infographic

Fennel vs Spinach raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 15% 37% 27% 22% 5.5% 21% 6.8% 25% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains less SodiumSodium -34.2%
Contains more MagnesiumMagnesium +364.7%
Contains more CalciumCalcium +102%
Contains more PotassiumPotassium +34.8%
Contains more IronIron +271.2%
Contains more CopperCopper +97%
Contains more ZincZinc +165%
Contains more ManganeseManganese +369.6%
Contains more SeleniumSelenium +42.9%
~equal in Phosphorus ~49mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Fennel
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 16% 12% 0% 2.5% 7.4% 12% 14% 11% 0% 157% 20% 7.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +256.9%
Contains more Vitamin CVitamin C +134.2%
Contains more Vitamin AVitamin A +877.1%
Contains more Vitamin EVitamin E +250%
Contains more Vitamin B1Vitamin B1 +680%
Contains more Vitamin B2Vitamin B2 +490.6%
Contains more Vitamin B3Vitamin B3 +13.1%
Contains more Vitamin B6Vitamin B6 +314.9%
Contains more Vitamin KVitamin K +668.9%
Contains more FolateFolate +618.5%
Contains more CholineCholine +46.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fennel
1
7% 90%
Protein: 1.24 g
Fats: 0.2 g
Carbs: 7.3 g
Water: 90.21 g
Other: 1.05 g
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more CarbsCarbs +101.1%
Contains more ProteinProtein +130.6%
Contains more FatsFats +95%
Contains more OtherOther +63.8%
~equal in Water ~91.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fennel
2
28% 21% 52%
Saturated fat: Sat. Fat 0.09 g
Monounsaturated fat: Mono. Fat 0.068 g
Polyunsaturated fat: Poly. Fat 0.169 g
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +580%
Contains less Sat. FatSaturated fat -30%
~equal in Polyunsaturated fat ~0.165g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fennel Spinach raw
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fennel Spinach raw DV% diff.
Vitamin K 62.8µg 482.9µg 350%
Vitamin A 48µg 469µg 47%
Folate 27µg 194µg 42%
Manganese 0.191mg 0.897mg 31%
Iron 0.73mg 2.71mg 25%
Vitamin C 12mg 28.1mg 18%
Magnesium 17mg 79mg 15%
Vitamin B2 0.032mg 0.189mg 12%
Vitamin B6 0.047mg 0.195mg 11%
Vitamin E 0.58mg 2.03mg 10%
Copper 0.066mg 0.13mg 7%
Vitamin B1 0.01mg 0.078mg 6%
Calcium 49mg 99mg 5%
Fiber 3.1g 2.2g 4%
Potassium 414mg 558mg 4%
Zinc 0.2mg 0.53mg 3%
Vitamin B5 0.232mg 0.065mg 3%
Protein 1.24g 2.86g 3%
Sodium 52mg 79mg 1%
Carbs 7.3g 3.63g 1%
Selenium 0.7µg 1µg 1%
Choline 13.2mg 19.3mg 1%
Vitamin B3 0.64mg 0.724mg 1%
Calories 31kcal 23kcal 0%
Fats 0.2g 0.39g 0%
Net carbs 4.2g 1.43g N/A
Sugar 3.93g 0.42g N/A
Phosphorus 50mg 49mg 0%
Saturated fat 0.09g 0.063g 0%
Monounsaturated fat 0.068g 0.01g 0%
Polyunsaturated fat 0.169g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fennel Spinach raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
Fennel
137%
Spinach raw
Minerals Daily Need Coverage Score
18%
Fennel
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 3.51g)
Which food is lower in Saturated fat?
Spinach raw
Spinach raw is lower in Saturated fat (difference - 0.027g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 13)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Fennel
Fennel contains less Sodium (difference - 27mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.2)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fennel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169385/nutrients
  2. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.